CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Today’s workout is two AMRAP8 ‘s of 15, 12, 9 Deadlifts, Box Jump Overs, and Push Jerks separated by 4:00 of rest. Athletes will decrease barbell load during the rest for their second AMRAP8
STIMULUS: A threshold interval workout
STRATEGY: Today is all about the Push Jerk- athletes can break on the Deadlifts, pace if needed on the Box Jump Overs, and hold on for 1- 2 sets on the Push Jerk
SCORING: This workout is scored by total reps completed. Athletes should log both AMRAP8 ‘s reps separately. Athletes should aim for 2 – 3 rounds per AMRAP8.
SCALING: Athletes should choose their barbell load based on their Push Jerk. It should be a weight athletes could Push Jerk for 10 unbroken when fresh.
EFFICIENCY TIPS
-Deadlifts are a great place for athletes to break if need but no more than 2 quick breaks
-Athletes can Pace on the Box Jump Overs preparing to hold on for a big set of Push Jerks
WOD
“Sk8ter” (1 Rounds for reps)
“SK8TER”
AMRAP 8:
15 Deadlifts
12 Box Jump Overs
9 Push Jerks
Rest 4 Minutes
AMRAP 8:
15 Deadlifts
12 Box Jump Overs
9 Push Jerks
RX+-M-135/115, W-95/85# 24/20″
RX -M-115/95, W- 85/65# 24/20″
50-59 -M-95/75# -65/55#, 20/16″
60+ -M- 75/65# W 55/35# Step Over
Basics-2 Rounds each AMRAP, PVC/BB, Step Overs